Makeover - How We Did It

We’ve taken a delicious chicken dinner and made it over by preparing it with brown rice, fat free ranch dressing and light shredded cheese. These changes allow a savings of 4g of total fat, including 1.5g of saturated fat, per serving. And as a bonus, the fibre is increased by 3g per serving.

Cooking Know-How

To prevent the rice from sticking to the foil, use nonstick foil or spray foil with cooking spray before using.

Note

If the chicken breasts in your grocery store are larger than 1/4 lb. (115 g) each, they will take longer to cook. Be sure to cook them long enough so that they are no longer pink in the centres and the juices run clear (165°F).

Substitute

Substitute 4 cups frozen corn for the broccoli.

Servings

4 servings, 1 packet (375 g) each

Healthy Living

Healthy Living

Diabetes Center

Carb Choices: Carb Choice

Diet Exchange

2 Carbohydrates

3.5 Meat & Alternatives

Nutrition Bonus

Nutritional Information

Serving Size 4 servings, 1 packet (375 g) each

AMOUNT PER SERVING

Calories

340

% Daily Value

Total fat

6g

Saturated fat

2g

Cholesterol

75mg

Sodium

330mg

Carbohydrate

37g

Dietary fibre

5g

Sugars

4g

Protein

34g

Vitamin A

35 %DV

Vitamin C

170 %DV

Calcium

15 %DV

Iron

15 %DV

* Nutrition information is estimated based on the ingredients and cooking instructions as described in each recipe and is intended to be used for informational purposes only. Please note that nutrition details may vary based on methods of preparation, origin and freshness of ingredients used.